Histamines

Spring is a time of renewal, and what better way to support your body than with fresh, nourishing, and low-histamine meals? Whether you're managing histamine intolerance, mast cell activation syndrome (MCAS), or simply looking to reduce inflammation, this meal plan is designed to help you feel energized, clear-headed, and symptom-free.

In this month's plan, you'll find easy-to-digest, whole-food recipes that prioritize fresh meats, seasonal produce, and nutrient-rich ingredients to support your body's natural histamine breakdown. By focusing on simple, anti-inflammatory meals, you'll not only help regulate histamine levels but also promote better digestion, stable energy, and overall well-being.

This plan is crafted to be practical, delicious, and stress-free, so you can enjoy meals without the worry of unwanted symptoms.

What is it?

Histamines are naturally occurring compounds that play a crucial role in the body's immune response, digestion, and nervous system. They are chemical messengers involved in various physiological

processes, including inflammation, stomach acid production, and neurotransmission.

Histamines are stored in mast cells and basophils, which are types of white blood cells.

When the body encounters a trigger (such as allergens, infections, or injury), histamines are released to help the body respond. This release causes inflammation, increased blood flow, and other immune responses.

Histamines interact with four types of histamine receptors:

• Hl Receptors: Found in the skin, lungs, and blood vessels. Activation causes allergy symptoms like itching, swelling, and congestion.

• H2 Receptors: Located in the stomach and influence acid production, playing a role in digestion.

• H3 Receptors: Found in the brain and central nervous system, regulating neurotransmitters and affecting wakefulness and appetite.

• H4 Receptors: Involved in immune response and inflammation regulation.

The body's natural histamine regulation system involves a balance between histamine production, storage, release, and breakdown. It primarily depends on enzymes, immune cells, and gut health to keep histamine levels in check. Here's how it works:

Enzymes that break down histamine

The body relies on two main enzymes to degrade excess histamine:

Diamine Oxidase (DAO):

• Found primarily in the gut (small intestine, kidneys, placenta)

• Breaks down histamine from foods and prevents it from entering the bloodstream

• A DAO deficiency can lead to histamine intolerance

Histamine N-Methyltransferase (HNMT):

• Found mainly in the liver, kidneys, and nervous system

• Breaks down histamine inside cells

• Works on endogenously produced histamine, not dietary histamine

Histamine intolerance happens when the body struggles to break down excess histamine, leading to a build-up in the bloodstream. Symptoms often mimic allergies, but they're not caused by allergens-they result from an imbalance in histamine regulation.

This could present as...

Skin Reactions

• Flushing (redness in face, chest, or ears)

• Itchy skin or hives (even without an obvious trigger)

• Swelling (especially around eyes, lips, or face)

• Eczema or worsening skin conditions

Digestive Issues

• Bloating & gas

• Diarrhea or loose stools

• Acid reflux or heartburn

• Nausea or vomiting

• Abdominal pain or cramping

Neurological Symptoms

• Headaches or migraines

• Dizziness or vertigo

• Anxiety or irritability

• Brain fog or difficulty concentrating

• Trouble sleeping (histamine plays a role in wakefulness)

Cardiovascular Symptoms

• Fast heart rate (tachycardia)

• Heart palpitations (fluttering or irregular heartbeat)

• Low blood pressure (especially after eating high-histamine foods)

Respiratory Symptoms

• Nasal congestion or runny nose (without a cold or allergies)

• Sneezing

Can drinking water flush out histamine?

There’s no clear link between drinking water and flushing out histamine when it builds up to high levels. But researchTrusted Source suggests that dehydration can trigger immune responses that involve histamine.

Drinking enough water throughout the day may help reduce the chance of histamine-related responses across your body, including GI and asthma symptoms.

How do antihistamines work?

Antihistamines help stop histamine from binding to cells throughout your body that might produce too much inflammation.

Over-the-counter antihistamines like diphenhydramine (Benadryl) and cetirizine (Zyrtec) are common treatments for chronic allergies or asthma that result from an exaggerated immune response involving histamine.

You can also use antihistamines like ketotifen as mast cell stabilizers to treat conditions that involve the interaction of histamine with mast cells, such as MCAS.